Nowadays, plant-based eating is recognized as not only nutritionally sufficient but also as a way to reduce the risk for many chronic illnesses. According to the American Dietetic Association, "appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Unless you follow recommended guidelines on nutrition, fat consumption, and weight control, becoming a vegetarian won't necessarily be good for you.
A diet of soda, cheese pizza, and candy, after all, is technically "vegetarian. It's also vital to replace saturated and trans fats with good fats, such as those found in nuts, olive oil, and canola oil. And always keep in mind that if you eat too many calories, even from nutritious, low-fat, plant-based foods, you'll gain weight. So it's also important to practice portion control, read food labels , and engage in regular physical activity. You can get many of the health benefits of being vegetarian without going all the way.
For example, a Mediterranean eating pattern — known to be associated with longer life and reduced risk of several chronic illnesses — features an emphasis on plant foods with a sparing use of meat. Even if you don't want to become a complete vegetarian, you can steer your diet in that direction with a few simple substitutions, such as plant-based sources of protein — beans or tofu, for example — or fish instead of meat a couple of times a week.
Only you can decide whether a vegetarian diet is right for you. If better health is your goal, here are some things to consider. Strictly speaking, vegetarians are people who don't eat meat, poultry, or seafood.
But people with many different dietary patterns call themselves vegetarians, including the following:.
Vegans total vegetarians : Do not eat meat, poultry, fish, or any products derived from animals, including eggs, dairy products, and gelatin. Lacto-ovo vegetarians: Do not eat meat, poultry, or fish, but do eat eggs and dairy products. Lacto vegetarians: Eat no meat, poultry, fish, or eggs, but do consume dairy products.
Ovo vegetarians: Eat no meat, poultry, fish, or dairy products, but do eat eggs. Partial vegetarians: Avoid meat but may eat fish pesco-vegetarian, pescatarian or poultry pollo-vegetarian.
Compared with meat eaters, vegetarians tend to consume less saturated fat and cholesterol and more vitamins C and E, dietary fiber, folic acid, potassium, magnesium, and phytochemicals plant chemicals , such as carotenoids and flavonoids. As a result, they're likely to have lower total and LDL bad cholesterol, lower blood pressure, and lower body mass index BMI , all of which are associated with longevity and a reduced risk for many chronic diseases. But there still aren't enough data to say exactly how a vegetarian diet influences long-term health.
It's difficult to tease out the influence of vegetarianism from other practices that vegetarians are more likely to follow, such as not smoking, not drinking excessively, and getting adequate exercise. But here's what some of the research has shown so far:.
Heart disease. There's some evidence that vegetarians have a lower risk for cardiac events such as a heart attack and death from cardiac causes.
However, there were few deaths in either group, so the observed differences may have been due to chance. For heart protection, it's best to choose high-fiber whole grains and legumes, which are digested slowly and have a low glycemic index — that is, they help keep blood sugar levels steady.
Soluble fiber also helps reduce cholesterol levels. Refined carbohydrates and starches like potatoes, white rice, and white-flour products cause a rapid rise in blood sugar, which increases the risk of heart attack and diabetes a risk factor for heart disease.
Nuts are also heart-protective. They have a low glycemic index and contain many antioxidants, vegetable protein, fiber, minerals, and healthy fatty acids. The downside: nuts pack a lot of calories, so restrict your daily intake to a small handful about an ounce. The upside: because of their fat content, even a small amount of nuts can satisfy the appetite.
Walnuts, in particular, are a rich source of omega-3 fatty acids, which have many health benefits. Even so, fish are the best source of omega-3s, and it's not clear whether plant-derived omega-3s are an adequate substitute for fish in the diet. One study suggests that omega-3s from walnuts and fish both work to lower heart disease risk, but by different routes.
Hundreds of studies suggest that eating lots of fruits and vegetables can reduce the risk of developing certain cancers, and there's evidence that vegetarians have a lower incidence of cancer than nonvegetarians do. But the differences aren't large. A vegetarian diet can make it easier to get the recommended minimum of five daily servings of fruits and vegetables, but a purely vegetarian diet is not necessarily better than a plant-based diet that also includes fish or poultry.
Vegans are also at risk for an essential omega-3 fatty acid deficiency, specifically in EPA and DHA, even if they consume plant sources of these nutrients. DHA is necessary for brain function and cognition and to avoid brain fog, memory difficulty, and more. According to a study , adults from Argentina who identified as vegan adhered more closely to a healthful vegan lifestyle than vegetarians and nonvegetarians. However, following a plant based diet does not guarantee good health.
A cross-sectional study from involving 21, participants and a review of three prospective cohort studies involving Adventists in North America both suggest that vegans generally have a lower BMI than vegetarians and meat eaters. A possible explanation for this trend might because vegans do not consume eggs or dairy products. The study also found that vegans gained less weight than both vegetarians and meat eaters over 5 years. However, people who changed their diet to reduce their intake of animal products gained the least weight during the study.
In a study involving 75 adults who were overweight, researchers randomly assigned participants to either follow a low fat, vegan diet or continue their current diet, which could include animal protein. After 16 weeks, participants in the vegan group had lost significantly more fat around the abdomen than those in the control group.
For example, plant-based foods do not naturally contain vitamin B, which is an essential mineral that supports the nervous system and cardiovascular health. Vegetarians and vegans can also take vitamin B supplements. However, some B supplements can contain animal products, so it is important to check products labels carefully and only purchase from reputable manufacturers.
According to a study from Switzerland, some vegetarians may not get enough vitamin B-6 and niacin from their diets, while vegans may have a higher risk of zinc and omega-3 deficiency than those who eat some animal products.
As we mentioned above, eating a plant based diet does not guarantee good health. This unhealthful plant based eating often results in a lower intake of fiber, vegetables, and micronutrients alongside an increased intake of sugar and processed ingredients. Both vegetarians and vegans choose not to eat meat and fish.
However, veganism is a stricter form of vegetarianism that prohibits the consumption or use of any products that come from animals, including dairy, eggs, honey, leather goods, wool, and silk. Vegetarians may eat dairy products, eggs, honey, and other byproducts that do not involve the slaughter of animals.
However, there are several variations of the vegetarian diet. For example, some vegetarians choose to eat eggs but not dairy products. Both vegetarian and vegan diets may provide health benefits, including reduced body weight , lower cholesterol levels, and decreased risk of cardiovascular disease. However, it is important for vegetarians and vegans to ensure that they are meeting all of their nutritional requirements.
For example, plants do not naturally contain vitamin B, so vegans and vegetarians may need to consume fortified foods or take dietary supplements to get enough vitamin B Read this article in Spanish.
In this Honest Nutrition feature, we explore the practice of "clean eating," and why this concept has been a controversial one for researchers. A vegetarian lifestyle awakens our spirit of compassion and guides us towards a kinder, gentler society in which we exercise a moral choice to protect animals—not exploit them. Vegetarian meals can be tasty, fast, and easy.
Plus, you can make any of your favorite non-vegetarian dishes by substituting with ready-made meat alternatives. There are lots of vegetarian cook books available as well. For more info call Accessed Sept. Public Health Nutr 1 1 : PMID Intensive lifestyle changes for reversal of coronary heart disease.
JAMA ; 23 : Overweight and Obesity Statistics. Accessed Sept 14, The Oxford Vegetarian Study. An overview. Am J Clin Nutr. Millennium Development Goals. Accessibility Information. Skip to main content. Resources Our Products.
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